NS-1 Textbook

PROGRESS RECORD

Week Weight Upper Arm Resting Appetite Sleep
Pattern
Measurement Heart Rate

0

-

3
6
9

FifJure 1.5 A record of your progress might take the form of the table shown .

Reprinted from Health 5kifls for WeI/ness, Third Edition, by B.E. (Buzz) Pruitt,
Kathy Teer Crumpler, and Deborah Prothrow·Stith, (2001), Pren tice Hall, Inc.

A Safe Workout

Anyone who exercises faces the ris k of injUlY. Although some il~uries may be
tmavoidable, most can be prevented by following some common-sense practices.

Equippin g fo r Safety
You do not need expensive equipment in order to be safe. Depen<ling on the activity
you choose, you may need nothing more than sneakers. The key point is to choose
the right equipment for your patticular lund of exercise. Proper clothing, footwear,
ami protective gear help you to avoid discomfott and il1iury.

Proper safety eqltil'ment C(£n help 1JmVent inj",·ies.

Courtesy of (left) Bob Daemmrich; (right) Melchior DiGiacomo/The Image Bank

190 UNIT V Wellness, Fitness, and First Aid

Clothing should be comfOltable and allow unrestricted movement. Avoid clothing 191
that inhibits your body's ability to cool itself tlu'ough tile evaporation of sweat.
Also avoid any clothing that can trip you or get caught in yom equipment. For
example, do not wear loose-fitting long pants or skitts when bicycling. Long pants
and long sleeves are appropriate in SPOlts such as skating, where falls and skin

scrapes are a risk.

To protect your feet from iI\jury, footwear must fit properly, be in good condition,
and provide support and protection. AltilOugh atilletic footwear is highly specialized,
you probably do not need to buy expensive shoes. For example, do not waste yom
money on shoes meant for professionalnumers if yom main activities are walking
and bicycling.

Shoulder pads, helmets, mouth guards, and other protective gear are designed
to prevent injmies in contact sports such as football and hockey. Hard-shell helmets
wom by football players, hockey players, and baseball players at bat are designed
to protect tile head from a direct blow. Of comse, you would not playa contact
SpOlt ,vithout a helmet, but did you know that you should regard a helmet as
standard operating equipment anytime you get on wheeled SPOlts equipment?
A helmet should be worn each time you bike, skateboard, or roller skate. Knee
and elbow pads are impOltant equipment for skateboarders and roller skaters.

Fluids and Food
Yom body can require water even when you are not thirsty. If you exercise for more
than 45 minutes, you should take fluids during your exercise peliod. This is especially
impOltant in hot weather. To help prevent dehydration on wann days, you should
have a cup of fluid a few minutes before you exercise and every 15 minutes dming
your exercise.

You need energy for exercising, and you get that energy from tile food you eat.

Avoiding Overexertion
You may feellUlusually tired dming the session or even a few homs after if you
exercise too intensely, too long, or too often. This tiredness is a signal that you
have overworked your body. Other signs of overexeltion include nausea 01' vomiting
dming or after a workout, and muscle or joint aches and pains that do not go away
quickly. If you expelience any of tllese symptoms, you need to cut back the intensity
and lengtIl of your exercise. Avoid overexertion by sticking to a consistent exercise
schedule, rather than occasional bursts of activity followed by peliods of inactivity.
In adcJition, always keep your exercise within yom comfort level. Do not make the
mistake of pushing yourself too hard in order to reach yom fitness goal quickly.

Weather Considerations
Make sure yom clothing is appropriate for tile weather. Reganlless of the air
temperatme, you should feel slightly cool at the begimling of yom workout. When
you exercise outdoors on wann, sLUmy days, wear light-colored clotlling to reflect
the sun's rays, and dress lightly to prevent overheating. The lighter or more SLU1-
sensitive your skin is, the more you will need to protect yourself from SUnbU111
with a sunscreen lotion.

CHAPTER 1 Choosing the Right Exercise Program for You

1. MYTH: "No pain, no gain"; exercise to the point of feeling pain
is the only way to improve your abilities.
FACT: Pain is a danger signal, a signal that you are causing harm.
Sharp or sudden pain should be a signal to stop immediately.

2. MYTH: Sit-ups and other abdominal exercises will decrease fat
in the stomach area.
FACT: You cannot "spot reduce" or lose fat just in one area.

3. MYTH: Drinking fluids before exercising can cause stomach cramps.
FACT: Plain water will not cause cramps. Without adequate water,
you can become dehydrated, which can lead to muscle cramps
and other more serious problems.

4. MYTH: Being thin is a sign of fitness .
FACT: Thin people who do not exercise are likely to have poor heart,
lung, and muscular fitness. Cardiovascular fitness is a better indication
of overall fitness than your appearance.

5. MYTH: If women lift weights, they will develop large muscles.
FACT: Women actually have less muscle tissue and more fat tissue
than men . They also have a balance of hormones that is different
from men and that prevents the development of large muscle mass.

6. MYTH: Exercise is unsafe for older people.
FACT: The health of elderly people can benefit greatly from
moderate exercise.

When it is cold, your clothing should protect you from frostbite. Covel' your hands
and head, since you lose a lot of heat from these patts of your body. You may need
a sweat suit for warmth but do not overdo it. Clothing that is too thick or heavy
can inhibit the evaporation of sweat and possibly cause overheating. If you weal'
layers of clothing, you can regulate your temperature by taking off or adding
layers as necessary.

Choosing the Right Exercise Program

Your exercise program should be based on your cunent fitness ratings and your
own interests, needs, atld abilities. Even if you think you at'e peliectly healthy,
it makes good sense to check with a physician or other health-care professional
to be sure your new activities will not put you at risk After you have a physician~
approved exercise plan, an exercise specialist, such as your physical education
teacher, Catl help you select the best exercises. Moreover, he or she can give you
specific pointers on the techniques that will make the activities safe atld effective.

192 UNIT V Wellness, Fitness, and First Aid

The type of exercise program you choose should have tIu'ee pallS: warm-up, Ke!1 Terms
conditioning, and cool-down.
calisthenics-
The warm-up period allows for a slow increase in the heart rate and sends extra
blood tIuough muscles to warm them up. Your warm-up could include slow walking, light gymnastic
mild stretching, 01' calisthenics. Rernember, warm-up for five to seven minutes. exercise designed
to promote good health
The conditioning period bIings you into cardiorespiratory endurance and/or muscle by developing strength
strengtIlening activities. This is where most of your exercising occms. These exercises and grace
should push your body to its normal limit, and when you are feeling strong, a little
beyond. As exercising becomes easier, Y0lll' normal limit should change. Walk 01' jog cardiorespiratory-
a little farther; do a few more sit-ups 01' push-ups. When weight training to gain bulk,
increase to heavier weights; to build strength without bulk, keep lighter weights and of or relating to
increase repetitions. With muscle strengthening exercises, give your muscles a day the heart and the
off between workouts to rest. Or work your upper body one day and your lower body respiratory system
the next. The conditioning period generally lasts twenty minutes.

Figm'e 1.6 is a sample of a weekly physical fitness training schedule. Notice how
it includes the warm-up and conditioning periods as well as a cool-down period.

The cool-down period allows your heatt rate to slow down, relaxes muscles, and
cools the body. Slow walking, simple calisthenics, and mild stretching are good ways
to cool down. Stretching dming cool-down can prevent muscle cramps and soreness.
Cool-down should last fom to six minutes.

WEEKLY PHYSICAL FITNESS TRAINING SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Warm-up/Stretching Warm-up/ Stretching Warm-up/ Stretching Warm-up/ Stretching Warm-up/ Stretching
Aerobic Physical fitness
Conditioning Cond ition ing Unit fun run
exercises, conditioning exercise s, Coor.down/Stretching assessment of goal
to include activities to include
measurement
strength training Cool.down / Stretching strength training session

Running Running Cool.down/ Stretching

Cool·down/ Stretching Cool·down/ Stretching

Tuesdays and Thursdays are the "recovery" days . They allow the body
to recover. Appropriate activities for these days include aerobic dance,
kickball, volleyball, touch football, speed work, and/or fun runs .

[Sample]

Figure 1.6 What changes would you make in this weekly exercise program

to suit your own needs and interests?

CHAPTER 1 Choosing the Right Exercise Program for You 193

Running is one WCLY

to e::rercise yOU1' hem·t

CLlIcl1nuscles.

Courtesy of Bob Daemmrichl
Stock Boston

Sticking w ith an Exercise Program

Even though many people know how important exercise is to a healthy lifestyle,
they have trouble sticking with an exercise program. Follow these tips and you
will fInd it easier to keep your resolution to become or remain physically fIt.
o Think of fitness as patt of your daily routine, just like bmshing yom' teeth,

going to class, or eating diImer.
o Set realistic and specific goals for yourself. If you have never jogged before,

do not e""pect to jog tlu'ee nilles your fnot time out. You may become discouraged.
Platl to jog one mile and stick with it, even if you have to walk patt of the way.
You will find that you progress quickly, which will build your self-confIdence.
o Exercise at least tluee times a week. If you exercise less t.han tllis, you probably
will not see much progress, which will give you an easy excuse to give up.
o Keep track of your progress iIl a joumal. It is motivatiIlg to look back at where
you stmted and see how far you have come.
• If you are a routine person who likes for things to remain the same, keep the
same exercise routine from week to week. If you get bored easily and like Chatlge,
develop several exercise routines that you can altemate from week to week.
o Exercise with a friend or group. You will get support from ot.hers and feel more
committed to stick with it.
o Choose a place to exercise that is convenient for you. If the place you plan to
exercise is fat· from home or school, you may not get there as often as you should.
o Wear comfortable clothing and shoes to make your exercise experience
as pleasant as possible.
o Stay positive and have fun. Remember tllat you are doing someiliiIlg good for
yourself. Be serious and consistent with your exercise routine, but enjoy it as well.
If you choose atl exercise program that you just cannot leam to enjoy, try somethiIlg
else. There is an exercise program for everyone!
Caution: Before beginning any exercise or diet program,
it is important that you have the approval of your physician.

194 UNIT V Wellness, Fitness, and First Aid

Assessing Cardiovascular Fitness Note:
and Determining Target Heart Rate
To prepare for the test,
When you exercise, your heart and lungs must supply your muscles with more do the warm-up and
Q},.'ygen than they need when you are resting. Your herut, for example, pumps stretching exercises
about 5 qUatts (about 5.5 liters) of blood per minute when you are at rest ruld described in this chapter.
20 to 25 quatts (about 22 to 27 liters) when you ru'e exercising vigorously.
Running track is a great way to get a cardiovascular workout.

Your target heatt rate is the herut rate you need to maintain during exercise
in order to improve your careliovascular fitness. The following is a simple test
for assessing your cardiovasculru' fitness and the procedure for determining
the range in which your target heatt rate should fall. These are followed
by some guidelines for improving cardiovascular fitness.

Test Your Cardiovascular Fitness

Before you do this test or statt an exercise program, have a physical examination
to make sure that you do not have any health problems that rule out vigorous
exercise. The examination should include a check of your blood pressure ruld
resting heatt rate. Do not attempt this test if you are ill or if you have a histOlY
of health problems.

To test your cru'diovasculm fitness, you must walk rulcI/or run one mile as fast
as you can. You can altemate t1.uUling with walking, but your goal is to cover
one mile in as little time as possible. You will need to work with a pattner.
Your pattner should use a watch with a second hand to measure the time,
in minutes atld seconds, it takes you to complete the elistance of one nille.

Compare Your Results to Recommended Results

Compare your score to the scores listed in Table l. 2. To be at a good fitness level,
your time should be no greater than the minitmml times listed in the table.

Table 1.2 GIRLS BOYS
10:30 7:45
AGE 10: 30 7:30
14
15-18

*In minutes and seconds

CHAPTER 1 Choosing the Right Exercise Program for You 195

Taking yom' pulse is easy Take Your Resting Pulse and Determine
and tells you. yowl' hem·t Your Target Heart Range
mte before and afte>'
e.'"rerc-ise. To detenuine your resting herut rate, you will need a watch or clock with
a second hruld. Use your index finger or middle finger to find your pulse,
Courtesy of Boston Graphics either in your wrist or in your neck. Then count the number of pulse beats
during one minute.

Subtract your resting hemt rate from 200, which is approximately your
maximum hemt rate. Then multiply the resulting mIDlber first by 0.6 and
then by O.S.

Add your resting hemt rate to each of the two numbers you obtained
in the previous step. The two SlIDIS give you the range in which your target
healt rate should be.

Choose an Appropriate Card iovascu lar Exercise Program

Ask your physical education teacher to help you select appropliate activities
for building cardiovascular fililess, such as those in the table. Select moderate
intensity activities first; then s1vitch to activities of higher intensity as your
fitness improves.

Do these activities tlu'ee to four times a week. Take your pulse rate immediately
after you stop exercising to see if you are exercising in your target hemt range.
(Because your hemt rate begins to decrease as soon as you stop exercising,
count the beats in 6 seconds and multiply this number by 10 to get the total
number of beats for 60 seconds.)

After you have been exercising regularly for a while, repeat the cardiovascular
walk/run fitness test to monitor your progress.

Apply the Skill

1. Complete the timed one mile walk/run to determine
your cardiovascular fitness level. Record your results.
Be sure to do warm-up stretches before you begin.

2 . Determine the range in which your target heart rate falls.

3 . After a physical checkup by a qualified health-care professional,
design a cardiovascular fitness program that will improve
your fitness level.

196 UNIT V Wellness, Fitness, and First Aid

Fitness Throughout life

One of the most important and challenging things you can do for yourself is to
start exercising now and continue your program for your entire life. If you begin
and continue an exercise program when you are young, it will help you stay healthy
and fit as you age. Some people are discouraged from achieving this goal because
they think that exercise is too difficult or time-consuming. They do not realize
that many activities that they already perform may actually be fonns of exercise.
In addition, fitness activities can actually be a lot of flUl. Both aerobic dance
classes and recreational dancing can help you become physically fit.

Fitness and Recreation

Do you have ftUl liding your bike to visit a fliend? Is a brisk walk on a cool
moming something that you el\joy? At school dances, do you love to jump
and tum enthusiastically in time to fast music? Do you and your friends ever get
together for a hike, a quick game of basketball, or a s,vim at a local lake or pool?
If you answered yes to any of those questions, you already perfonn activities that
contribute to your physical fitness. Recreational activities that involve exercise,
such as walking, biking, dancing, and swimming, are an impOltant patt of
a fitness progratn.

Fitness and Aging

As people age, they undergo physical changes. Their bodies become less fiexible,
and their bones tend to fracture more easily. Those Chat1ges do not, however, have
to prevent older people from being physically fit. Studies have shown that moderate
exercise Cat1 help reduce the effects of, and sometimes eliminate, many physical
problems associated ,vith old age, such as cardiovascular disease and attluitis.
This is true even if exercise begins late in life.

Some older people mistakenly think that they need to avoid exercise to protect
themselves from illiury. In fact, bones and muscles are more likely to stay strong
and function well if they are exercised regularly. Exercise Cat1 significat1tly reduce
the lisk of osteoporosis, a condition in which the bones of elderly people-
patticulat·ly elderly women- become fragile. Older people who get little exercise
are generally less healthy tllan those who remain active.

Moderation is especially impOltat1t ill a fitness progratn for older adults. Older
people may not be able to exercise at as high an intensity as they once did.
Older people are more likely that1 younger people to develop circulatOly-system
problems, and the target heatt rate for exercise decreases as a person ages.
Elderly people also need to be especially careful not to put too much stress
on bones at1d muscles. If older people exercise carefttlly and moderately,
however, they can continue to benefit from regular exercise.

CHAPTER 1 Choosing the Right Exercise Program for You 197

Finding Ways to Get Fit

Do you still think you just cmmot bring yomself to plml and cany out a fitness
program? Then at least uy to increase yom daily level of activi ty. Make a game
out of hying to add just a little more exercise each day. If you travel mostly by car
or bus, bicycle or walk instead. Use stairs instead of an elevator. If you already walk
quite a bit, pick up your pace or j og for a ShOlt distance. A small mnount of exercise
is better than none at all. People who get even a little bit of exercise have less risk
of cardiovascular disease than those who are totally inactive.

Conclusion

Regular exercise is impOltmlt to maintaining your health. It can make you feel
and look better mId help your body light disease. Different exercise programs have
clifferent benefits, like aerobic dancing for a sU'ong hemt mId weight lifting for strong
muscles. No matter what exercise program you choose, remember tlmt tile most
impOltant thing is to stay active. So much in life today makes things easy for us-
elevators, escalators, cm's, electric appliances-that it is easy to get out of shape.
In addition to ml exercise progrmn, take tile stairs, walk or bike to tile store, go bowling
with fri ends instead of watching television. It can be fun, and it is all to your benelit!
In the next chaptel~ you willieam about tile exercises designed for tile NJROTC
Physical Fimess Test and the Presidential Physical Fihless Award (PPFA) program.

Review Questions

1 How does aerobic exercise differ from anaerobic exercise?

Give an example of each .

2 List three physical benefits of regular exercise.
3 Explain how your target heart rate affects the level of intensity

of the exercise you perform to improve your cardiorespiratory endurance.

4 List two ways to reduce your risk of injury when you exercise.

..•

Evaluating Your Physical Fitness

What You Will learn to Do Ke!j Terms

Understand the basic physical exercises paramount for success • curl-ups
in NJROTC • Presidential

Skills and Knowledge You Will Gain Along the Way Physical Fitness
Award (PPFA)
V Explain why stretching is important to building healthy skills • pull-ups
V Desclibe the proper teclmiques for the tlu'ee basic physical fitness • v-sit reach
• shuttle run
exercises evaluated in NJROTC • flexed-arm hang
V Describe the Presidential Physical Fitn ess Award
V Identify the events in the Presidential Physical Fitness Award

Courtesy of US Navy/ Photographer's Mate Airman Mark J. Rebilas

Fi0ure 2.1 Introduction

Stretching helps to This is it! Time to put on your sneakers and stmt warming up for what may be
protect your muscles the toughest part of your unit-pmticipating in exercises designed for the Physical
Fitness Test (PIT). Get ready to tackle these exercises developed to assess your
during exercise. physical ability: sit and reach, curl-ups, push-ups, and a run, They require endurance,
Courtesy of Susan Spellman speed, strength, and flexibility. What can the PIT do for you? First, it allows you
to develop an lmderstanding of and appreciation for physical fitness. Second, it
shows how an exercise progrrun can improve health and appearance, thereby
improving self-confidence. Finally, there is the personal satisfaction associated lvith
striving to achieve a goal as well as recognizing and recording your own progress.

Building Health Skills

As you go through this or any exercise program, it's impOltant to protect yom body
as well as develop some health skills. These skills include knowing how to wann up,
cool down, and, stretch. These activities should be viewed as essential conditioning
that ensme the body can sustain periods of exercise like the PIT.

Warming Up, Cooling Down, and Stretching

Imagine that you are about to go on a five-mile bicycle ride or play your favOlite
sport. You know that these are strenuous activities that put stress on your bones,
muscles, and tendons. How should you prepare your body for these activities?
After the activity, what should you do to minimize the effects of the stress your
body has just undergone?

Before a workout, use slow movements to wann up the muscles that you will use.
When the muscles are wm1ned up, stretch them. Stretching cold muscles is not
effective and can cause injUly. After your workout, cool down by slowly moving
the muscles you used. Then stretch these muscles as you did before the workout.

Although no single stretching routine is appropliate for evety activity, the stretching
exercises that follow provide a base for you to build on. It is impOltmlt not to rush
when you perform these movements. A pulled muscle can hold you up much longer
than the few minutes of watming up/stretching and cooling down/stretching needed
with each workout.

When you pelfonn stretching exercises, do not bOlmce. Bouncing can tear muscle
fibers, and scar tissue can fonn as a result.

The hand grasp stretches To warm up for bike riding, begin by pedaling slowly and gradually
your arms and shoulders. increase your speed.

Courtesy of Susan Spellman

200 UNIT V Wellness, Fitness, and First Aid

Warming Up/Cooling Down Fi!')ure 2.3
Before yom workout, walk, jog slowly, or do the activity that you are about to Stretch the muscles in
pruticipate in at a reduced pace. Tlus wanns up yom muscles, prepruing them for your lower back to prevent
the more intense activity of the workout itself. Similru'ly, light after the workout, injury while working out.
you need to continue moving your muscles at a reduced pace for five to ten
minutes, as you did in the wru1n-up. Tlus cool-down peIiod helps ease the body courtesy of Susan Spellman
back to nonnallevels of muscular activity.
Fi!')ure 2.4
Side Stretch Stretching your calves
Stand ,vith feet apalt, knees bent, and one hand on yom lup. Extend the opposite will help prevent cramping
ann overhead ruld stretch to the side, as shown in Figme 2.1. Hold 15 seconds. and shin splints.
Repeat in the other ctirection. Do five times in each direction.
Courtesy of Susan Spellman
Hand Grasp
Grasp your hands behind yom back and hold. Stand ,vith your feet aprut ruld
knees stightly bent, and lerul over at tile waist.. Pull up your arms behind you,
as shown in Figme 2.2, and hold 15 seconds.

Lower Back Curl
Lie on yom back ,vith legs extended. Bring one knee up to your chest. Grasp
the leg behind the knee and pull the knee closer to yom chest.. Next, cml your
shoulders toward yom knee. Figure 2.3 shows how this is done. Hold this
position for 15 seconds. S,vitch to the opposite leg and repeat..

Ca lf Stretch
Stand in a stride position ,vith your right leg forwru'd and hrulCls on yom lups.
Lean yom upper body forward. Simultaneously bend yom' right leg and extend
yom left leg back in a continuous line ,vith your upper body. Push yom left heel
to the grotUld. Figm'e 2.4 shows this position. Hold for 15 seconds. Repeat ,vith
the otller leg. Do this five times on each side.

Hamstring Stretch
Sit on the floor and extend one leg, toes facing up. Tuck your other foot against
yom extended tlugh. Reach forwru'd over your extended leg and slide your hrulds
down yom leg tUltil you feel a stretch. Hold for 15 seconds. Switch to the other
leg. Repeat ,vith each leg hvice.

Take five minutes to practice these stretching exercises.

Each day for a week, do the stretching routine and record how you felt before
and after the routine, including rulY soreness or stiffness. At the end of the week,
evaluate the stretching routine ruld your reactions to it. What are its benefits?

Note:

Select a favorite sport or other physical activity and then ask
your physical education teacher or coach to suggest an appropriate
warm-up routine for that activity, including stretching exercises.

CHAPTER 2 Evaluating Your Physical Fitness 201

Ke!1 Term Basic Rules of Exercise

curl-ups- As you prepare for the PFT, remember to follow these basic rules:
one of the four events
• To produce positive results, exercise at least tlu'ee times a week
in the PFT consisting • Begin yom exercise program by warming up for 5 to 7 minutes
• Spend at least 20 minutes on conditioning then cool down for 4 to 6 minutes
of a sit-up movement • Make tile sit and reach part of your wann-up or cool down,

from a lying position Remember to follow an exercise program that includes aerobic exercise for the
run/walk, anaerobic exercise which aids in muscle strengthening for curl-ups and
up to the point where push-ups, and sh'etching for the sit and reach, If you give it yom all you and perform
to tile best of yom abilities you will have a stronger body, feel good about yomself,
your elbows touch and appreciate health and fitness,
your thighs
Taking the Physical Fitness Test

The PFT consists of the following four events:

Sit and Reach

The sit and reach test selves as impDltant functional measme of hip and back
flexibility, After a sufficient warm-up, tile sit and reach is conducted by sitting on the
floor with knees fully extended, feet together, ankles at light angles, and toes pointed
up. Reaching forward slowly, attempt to touch the tips of your toes with yom finger-
tips, This position must be maintained for one second, You will have tlu'ee attempts
to perform tile sit and reach per evaluation period,

Curl - ups

Conduct cm'l-ups on a flat, clean smface, preferably with a mat. Start in lying
position on yom' back with your knees up so yom feet ar'e flat on the floor and about
lO inches from yom buttocks, You should have your anns crossed so that yom hands
are placed on opposite shoulders with yom elbows close to your chest. Have yom
partner hold your feet at the instep, At the conunand, "ready go," raise the tnmk of
your body, curling up to touch the elbows to the thighs; then lower your back so that
your shoulder blades touch the floor/mat. This constitutes one repetition of a cml-up,
You should attempt as many cml-ups as possible in the tinle allotted and may rest
in either the UP or DOWN position, DUling each repletion, bouncing off the floor/mat
is not allowed and the fingers much touch tile shoulders at all times.

Right Angle Push-ups

Lie face down on the mat/floor with yom hands under yom shoulders, fingers sh'aight,
and legs parallel Witll yom toes supporting the feet. Your feet should remain together,
This is the standar'd st31ting position for push-ups, Straighten tile arms to push off the
ground keeping tile back arId knees straight, Now lower the body until tllere is a
gO-degree angle at the elbows, witll the upper 311n parallel to the mat/floor,

202 UNIT V Weliness, Fitness, and First Aid

A partner may hold his or her hand lmdem eath yom' chest at the point of the 90-degree Ke!1 Terms
angle (typically one fist-length from the grmmd) so that yo u go down only until your
chest touches your pattner's hatld, then back up. When you retum to the UP position Presidential Physica l
this constitutes one repetition of a push-up. At no time should your buttocks be raised. Fitness Award
You should attempt as matlYpush-ups as possible in the time allotted atld at'e allowed (PPFA)-
to rest in the UP position. an award earned by
achieving a standard of
Run/Walk 85 percent or higher on
the Presidential Physical
The run/walk is meant to measure your cardiorespiratmy endurance. This event Fitness Test
is conducted on a fl at area that has a known measured distance of one mile with
a designated statt and finish line. Start from the standing position. At the conUlland, pull-ups-
"ready, go," start running the specified distance-most often a distance of 1.5 miles an exercise that consists
is used for this event. Although walking is permitted, tty to cover the distatlCe of pulling the body up
in the s hortest time possible. Scores are recorded to the nearest second. from a dead-weight
hanging position on a
Improving Your Scores bar to having the chin
clear of the bar
The exercises in the PFl' test your enduratlCe atld physical strength. Initially, it does
not matter what you score on these events-although yo u should always strive for v-sit reach-
your best-except for the pm'Pose of establishing a base score from which to build. one of the five events
From there, however, you should develop a routine exercise progratn, so that your of the Presidential
score will improve, atld along with it, your health. Physical Fitness Test
that consists of
More Than Healthy Rewards stretching a number
of inches past an
The Presidential Physical Fitness Award established baseline

In 2007, President George W. Bush statted the President's Challenge Progratn for the shuttle run-
pmpose of encom'aging all AmelicatlS to make being active a patt of tileir evelyday lives. one of the five events of
The Physical Fibless Program is not all that different from the NJROTC PIT. It includes the Presidential Physical
five events that measm'e musculat· strength/enduratlCe, cat'diorespiratmy endurance, Fitness Test that
speed, agility, atld flexibility. By eatning a score in 85 percent or higher on all five consists of a run back
at'eas of the test, you at'e eligible for tile Presidential Physical Fitness Awat'd (PPFA). and forth between two
The five events are curl-ups (or pattial curl-ups), pull-ups (or right atlgle push-ups), points 30 feet apart
v~sit reach, shuttle lUll, and a one mile run.
flexed-arm hang-
IT you achieve a standard of 84 percent or below, but more tilatl 50 percent, you qualify an alternative event
for the National Physical Fitness Awat'd (NPFA). You may also use a flexed-atm hang for the pull-up in the
instead of pull-ups or push-ups to receive this award. The PPFA consists of a round Presidential Physical
blue emblem embroidered Witil an eagle atld tile NPFA consists of a rmmd red emblem Fitness Test
embroidered with atl eagle. IT you are interested in palt icipating in the President's
Challenge you can find more information at www.presidentschallenge.org in Get Fit:
A Handbook [0 1' YOllUl, or as k your Naval Science Instructor.

CHAPTER 2 Evaluating Your Physical Fitness 203

Conclusion

The Physical Fitness Test is an introduction to a specific goal. You will see
yom scores improve as you continue to practice. Making healthy changes
in your lifestyle and working hard to reach this goal will make you a stronger,
healthier individual, both mentally and physically, and \vill bling you the
great satisfaction of a job well done.
The follO\ving chapter introduces you to the impOltance of good nutri tion.
You \villlearn that "you are what you eat," and how a balanced diet is essential
when plalllling a fi tness program.

t Review Questions

1 Explain the events of the PFT.
2 Describe what you can do to help your body prepare for the PFT.
3 Contrast the difference between the PPFA and the NPFA.

Yo u Are What You Eat KeM Terms

What You Will Learn to Do • nutrients
• fats
Evaluate how diet impacts life • deficient
• calories
Skills and Knowledge You Will Gain Along the Way • metabolism
• vitamins
EA'Plain how calories consumed versus calories used • minerals
affects body weight • carbohydrates
Identify daily required food and portions • protein
Identify SOlU"ces and benefits of fiber in diet • osteoporosis
Describe the importance of water • fiber
Describe the possible effects of a diet high in fat and cholesterol • diabetes
Explain why salt, sugar, and caffeine should be used in moderation • stimulant

Ke!:1 Terms Introduction

nutrients- A healthy lifestyle includes good nubition as well as exercise. You need to eat well
to maintain an exercise program. Just as a car will not run without fuel , your body
substances found will not work properly without the right nubients . Eating a balanced diet also helps
in food that allow you maintain proper weight and lowers your risk of disease. This chapter explains
the body to function the importance of a proper diet to your health.
properly Americans live in a fast-paced environment and frequently eat on the run. Eating
on the run too often, however, may affect your nutIition and weight. You can end up
fats- consmning too many fats and too few vegetables and fruit, leaving you overweight
andlor deficient in certain nutrients. Learning to eat balanced meals, even on the nu\
nutrients made up conbibutes to your overall well-being by helping to maintain proper weight, providing
energy for physical activity, and supplying nutrients for good health.
of fatty acids that
Although too many fats ca n be bad for you, your body needs a certain
are insoluble in water amount of fat from the foods you eat. Many necessary vitamins are
and provide energy fat-solub le only; without fat, these vitamins cannot be absorbed.
to the body

deficient-

having too little

of something, such as
a nutrient in the body

Ke!:1 Terms Balancing Ca lories

ca lories- You must eat to fuel your body. The more active you are, the more fuel your body
the amount of energy requires. Even if you remain velY still, your body uses a celiain amount of energy,
or calories, on basic functions that work automatically all the time to keep you
it takes to raise the alive, such as your heart beating, your lungs inhaling, and your nelves delivering
infol1nation. You do not have much control over the amount of calories used for
temperature of one these basic nUlctions. Some people's bodies natmally use more calories to sustain
kilogram of water their basic ftUlctions; some people's use less. It's often said that those who use more
have a high metabolism, meaning they can eat more and not gain weight.
one degree Celsius;
Your body also uses calories to do everything else tlu"Oughout the day, from blUshing
a measurement your teetll, to studying, to stretching. Unlike your basic functions, however, you
of energy can cont.rol how many calories you volwltmily use tlu'oughout the day by how active
you are. For example, you will use more calories if you choose to walk [01' an hour
metabol ism- instead of watching television for an hour. Also, the more effOlt you put into an
activity) the more calories you burn. For example) walking at a brisk pace uses
the chemical process more calories than walking at a leisurely pace.
by which the body
produces energy When your body uses the same mnount of calOlies daily tI,an you eat daily, yom
and maintains weight st.ays t.he same. If you eat more calories than your body uses, yom body
vital functions stores the unused calories as fat and you gain weight. If you eat fewer calories
than yom body needs, your body uses t.he stored fat for energy and you lose weight.
It's a balancing act between mUllbers of calories eaten and calories used.

206 UN IT V Wellness, Fitness, and First Aid

Karen and Andrea

Here's an example of making sensible choices when choosing the foods you eat.

Karen wonders why she keeps gaining weight-l0 pOlUlcls over the last year. One
Saturday, she and her friend, Andrea, meet at the local fast-food restaurant for lunch.
While they wait in line, Andrea says she played tennis that moming. Karen admits
she slept late and watched television. Ancll'ea orders a small soda and a salad with
grilled chicken and light Italian cll'essing; Karen orders a double hamburger with
mayonnaise only, large French fries, and a large chocolate milkshake.

Ancll'ea shakes her head and asks Karen if she ever eats fruit or vegetables. Karen
slu'ugs and says "sometimes." Ancll'ea explains that she eats hamburgers and French
fries evelY once in a while; in fact, she had that for lunch a few days ago, which
is why she ordered a salad today. Andrea tells Karen that eating fruit and vegetables
more often than fried foods and sweets helps her maintain her desired weight, and
she feels better, too. Karen thinks about this for a moment as they sit down to eat.

Perhaps if Karen had access to the following calorie COlUltS, she would reconsider
what she ordered. Keep in mind that most people need only between 2,000 and 3,000
total calories a day. Table 3.1 shows the difference between the two food orders.

Even if Karen did not want a salad, she could cut her calories considerably
by ordering a single hamburger with mustard and ketchup, a small milkshake,
and a regular order of fries. She could also have lettuce and tomato on the burger
to eat some vegetables. Her new calOlie intake would look simliar to Table 3.2.

T(;tble 3.1 .•• I

KAREN'S ORDER Calories ANDREA'S ORDER Ca lories
200
Plain double 540 Salad with grilled 50
hamburger with bun 100 chicken
('/4 pound beef) 150
360 Light Italian 400
Mayonnaise 540 salad dressing
(1 tablespoon) 1540 (2 tablespoons)

French fries Soda (small)
(large order)
TOTAL
Chocolate milkshake
(large)

TOTAL

The calories listed here are approximate; actual calories
in these food items may vary at different restaurants.

CHAPTER 3 You Are What You Eat 207

Tttble 3.2 • .. ••• •

KAREN'S ORDER Calories
275
Plain single hamburger with bun
(2-ounce patty) 5
Lettuce (I/, cup) 5
Tomato (1 slice) 8
Mustard (1 tablespoon) 15
Ketchup (1 tablespoon) 220
French fries (regular order) 330
Chocolate milkshake (small) 858
TOTAL

If Karen really wants to lose those extra 10 pounds, however, she should skip the
mill<shake and replace the fries with a small salad and light dressing. This would
reduce her calorie intake to about 400 for lunch. She should then get some exercise
like her friend Andrea. Playing tennis for an hour uses three tinles as many calories
as watching television for an hour. If Karen sticks to eating sensibly and exercises
daily, she will stalt using more calories than she eats, losing those extra pounds.
How many calories are contained in the food you eat? Figure 3.1 gives you an idea
of the calories contained in everyday foods.

Tomato Whole milk Cheese pizza 80 Apple
1 medium 1 cup 1 slice 1 medium
Egg

1 large

Green pepper Wheat bread Potato Ice cream Orange
1 medium 1 slice 1 medium 1 cup 1 medium

Of the foods shown, which two have the most calories? Which have the fewest?

Courtesy of Function thru Form

208 UNIT V Well ness, Fitness, and First Aid

The Importance of a Proper Diet to Your Health Keu Terms

Just as impOltant as eating the correct amount of calories to supply your body with vitamins-
energy and maintain proper weight is what you eat to get those calories. If you eat
like Karen every day, you are giving your body too much fat, cholesterol, salt, and nutrients that occur
sugar, and denying your body many necessary nutrients. Many health problems are naturally in plant
related to poor diets, and these problems can statt when you are young. At your next and animal tissue and
physical examination, ask your doctor about your cholesterol, blood pressure, and are required for proper
blood sugar levels. You may be slllllrised to find you need to change your diet to function of the body
improve your health.
minerals-
What Should You Eat?
natural chemical
The United States Depaltment of Agriculture (USDA) developed the Food Guide elements of the earth
Pyratnid to indicate how Illatly selvings of six differen t food groups you should used by the body
eat daily to get the nutrients your body needs. If you follow these guidelines, you to supply necessary
will get enough vitanlinS and minerals to keep your body's processes functioning nutrition
properly, atld you lvill have enough carbohydrates, protein, and fat to supply your
body ,vith energy. When you do not get enough of celtain nutrients, you increase carbohydrates-
your risk of disease. For exanlple, if you do not get enough calcium, a mineral
found in milk products, almonds, sardines, leafy vegetables, and beatlS, you can one of the various
develop osteoporosis. neutral organic
compounds composed
To see the current Food Guide pyratnid, as offered by the USDA, check out of carbon, hydrogen,
http://www.nal.usda.gov/fni cIFpYJJpyramid.html or Figure 3.2. and oxygen (including
starches and sugars)
MyPyramid produced by plants and
used to provide energy
Jl necessary for growth
and other functions

protein-

nutrients that are made
of amino acids and that
maintain body tissues
and supply energy
to the body

osteoporosis-

a condition
characterized by
a calcium deficiency
in the bone mass;
the body pulls calcium
from the bones, causing
them to lose their
density and possibly
leading to fractures

Fi!Jure 3.2 The Food Guide Pyramid divides foods into groups and indicates

how many servings you should eat from each group every day.

CHAPTER 3 You Are What You Eat 209

Ke!1 Terms Your body also needs fiber, the only form of carbohydrate that is not an energy
source. Fiber aids in digestion. It prevents cholesterol, fats, and other toxic materials
fiber- from entering the bloodstream and for this reason may lessen yo m' chances of cancel'
and healt disease; it also helps balance yoUI' blood sugar levels, which is important
coarse food made if you stiffer from diabetes. To obtain fiber, eat raw or lightly cooked vegetables,
mostly of carbohydrates,
fresh fruit, beans, nuts, and whole wheat or bran breads, cereals, and crackers,
such as bran or broccoli,
One final nutrient which contains no calories is water. Water can be obtained
that serves to stimulate from plain or sparkling water, fruits and vegetables and tlleir juices, milk and yogmt,
and aid the movement cooked cereal, lice and soups. More than 65 percent of the body is water, and,
of food through the as the body loses water t1u'ough normal activity and exercise, it must be replaced.
digestive tract Water aids in digestion, regulates temperature, carries vitamins and minerals to
all parts of the body, and is important for the removal of waste products from tile
diabetes- kidneys. Drink a mininnun of five to six glasses of water a day. On the days you
exercise, you may need to drink more,
a disease in which
Eating in Moderation
the body is unable
Your body needs fat for energy, but too much fat in your diet can make you gain
to use sugars properly weight and can lead to high cholesterol. Cholesterol, a type of fat, is a natural,
waxy substance produced by your body and found in animal products. Your body
v~~. Clot needs some cholesterol to remain healthy, but too much is harmful. AB shown in
Figure 3.3, cholesterol fOlnlS plaque on artery walls, restricting the flow of blood
Figure 3.3 within blood vessels. This leads to high blood pressure and an increased risk of
healt disease. To lower cholesterol levels, lower your intake of fat by eating less
Cholesterol shown meat, us ing oil-free dressings, avoiding flied foods, eating low-fat dailY products,
in artery walls and consuming lots of fiber.

stimulant- Many foods, especially prepackaged foods and restamant foods, already have
added salt, so do not shake on more. Too much salt in your diet forces your
an ingredient found body to retain mmecessalY water and may contribute to high blood pressure.
in beverages, food,
SugalY foods like candy, soda, syrup, and table sugar supply you ,vith calories
or drugs that speeds up and few (if any) nutrients. These foods contain "empty calories"; they give yoUI'
body calories and nothing else. Avoid them while dieting, and do not eat them
the activity of the mind as a replacement for otller foods that provide nub·ition. Many fruits and vegetables
or body; a drug that naturally contain sugar, but they also provide many other impOitant nutrients.
speeds up the activities
of the central nervous Limit yoUI' intake of coffee, tea, and sodas that contain caffeine, a stimulant.
system, the heart, Although caffeine temporarily reduces drowsiness and makes you more alert,
and other organs; in large Quantities it can upset your stomach, make you nervous and irritable,
for example, caffeine keep you awake when you want to sleep, and give you diarrhea.
in tea or chocolate

210 UNIT V Wellness, Fitness, and First Aid

Conclusion

Your body needs food for energy, just like a cal' needs fuel to run. How much
food your body needs depends on how active you are and how many calories
yom body uses to keep its basic functions operating. You know you are getting
tile light amOtUlt of calories from food when you maintain your ideal weight.
Not only does food supply you with energy, but the right foods also provide
tile nutrients your body needs to operate properly and lower your risk of disease.
Eating a healthy, balanced diet and exercising regularly increase your chances
of a long, strong, and disease-free life.
In the next chapter, you willlea111 more about nutrition and what it takes
to properly nourish your body.

Review Questions

1 Think about what you had for breakfast.

How could you have balanced your calories better?

2 Do you feel you have a slow or fast metabolism?

How can you plan your meals with this in mind?

3 Looking at the food pyramid, what food group

do you need to eat more or less of?

4 Define the term metabolism.

211

I

Nutrition:
Nourishing Your Body

• simple What You Will Learn to Do
carbohydrates
Analyze how well you meet nutrient guidelines
• complex
carbohydrates Skills and Knowledge You Will Gain Along the Way
v' Explain the six nutrients your body requires
• fat soluble v' Explain the difference between simple and complex carbohydrates
vitamin v' Describe the role fat and cholesterol play in body functioning
v' Compare saturated and unsaturated fats
• monounsaturated v' Describe ways to reduce cholesterol levels
fats v' Compare the functions of vitamins, carbohydrates, fats, and proteins
v' Identi fy food sources of vitamins and minerals
• polyunsaturated
fats

• satu rated fats

• am ino acids

• water soluble
vitamin

• Referenced Daily
Intake (RDI)

Introd uction

Nutrition is the science of nourishing the body properly to reach the higher levels
of dynamic living. This chapter introduces you to the six nutrients and shows you
how to best provide them in a diet that is wellrOlmded yet ctivers ified. You will learn
the newest methods available in how to choose yom foods and how to read labels.
Finally, you will better understand how to maintain a lean body, free from the
damaging effects of canying too much personal fat.

Om diets have radically changed dllling the past 35 years. With the advent of fast-food
outlets, an increase in dual-career parents, and sky-rocketing munbers of single-parent
households, most Americans now have a hurty -up lifestyle where propel' eating habits
take a back seat to convenience and lack of time.

Knowing that our lifestyles are busy and sometimes hurried, it is velY impOltant that
young adults have at least a basic understanding of nutrients, how to obtain them,
and how to control fat. This knowledge will lead to a more dynamic life and a higher
quality lifestyle. The sL,,{ types of nutrients are carbohydrates, fats, proteins, vitamins,
minerals, and water.

We also refer to the first three nutrients, carbohydrates, fats, and proteins, as food-
stuffs. They give us tlle energy for all of the bodily processes. When our body uses
the foodstuffs, it releases energy. We measure this energy in calories.

Carbohydrates Ke!1 Terms

Carbohydrates are the starches and sugars found in fmits, grains, and vegetables. simple
They have a calOlic value of four calOlies per granl and supply us with ShOlt- and
long-term energy to accomplish evelytIling from tllinking and breathing to running carbohydrates-
a race.
a sugar that is found
The shOlt-term carbohydrates are the s ugars, or simple carbohydrates, wllich are in food and the body
quickly digested and absorbed into the blood. The most impOltant simple sugar in its simple state,
is glucose, or blood sugar. Before the body's cells can use otller simple sugars (such which supplies the body
as fructose, Sllcrose, and lactose) for e nergy, a change must occur converting them with short-term energy
into glucose. Many sugmy foods are sources of simple carbohydrates; however, tllOse
such as soda and candy have few other nutrients, while fruit is an excellent source complex
of simple carbohydrates and contains many otller \~tmnins and minerals as well.
carbohydrates-
The long-tenn carbohydrates m'e starches, or complex cm'bohydrates, wllich are
made up of combinations of simple sugars. They take longer to digest because a carbohydrate that
the body must break them into simple sugars (glucose) before tlley can enter the is formed by the body
bloodstream, When your body has extra glucose that it does not need immediately or by plants after the
for energy, it conveIts it into the complex carbohydrate glycogen and stores it conversion of simple
in the muscles mld liver to be released later when energy is needed, usually for carbohydrates, which
short periods of strenuous activity, After your muscles mld liver store as much supplies the body
glycogen as they cml hold, yo m body changes the rest to body fat for long-term with long-term energy
energy, Long distance runners use carbohydrate loading (eating large quantities
of carbohydrates) to have the long-tenn energy they need to complete the race,

CHAPTER 4 Nutrition: Nourishing Your Body 213

You,· body ' leeds energy
f rom the cm·bohy,trates
JO"'1(1 in theseJoods.

cou rtesy of Steven Mays

Ke!1 Terms Good sources of complex carbohydrates are grains (such as bread, cereal, pasta, and
rice) mId starchy vegetables (such as peas, com, beans, and potatoes). These stm·chy
fat soluble vitamin- foods are also impOltant sources of vitamins, minerals, mlCl fiber. Fiber provides no
calOlies but is roughage that aids in the movement of food tlu·ough the digestive system.
a vitamin that is
absorbed through Nourishing Your Body's Fue l with Fats
the intestinal troct with
the help of fats and Fats, or lipids, pelform the \~tal roles of
is stored in the body maintaining body temperature, insulating
body organs, providing the body with stored
monounsaturated fats- energy, and canying the fat soluble vitmllins
oil or fat that is liquid A, D, E, mId K to the cells. One gram of fat
is the equivalent of nine calories of energy,
at room temperature more than twice the amount of carbohydrates;
and is low in hydrogen, therefore, a minimum consumption of fats
which can lower the is the most sensible approach to maintaining
level of blood cholesterol a leml body fat content.

polyunsaturated fats- Triglycerides are the primary fats in tile Of the f atty foo ds shown, only the
an oil or fatty acid foods we eat, as well as the fats stored olive oil is low in sat.nntledfats.
in body tissue. They include saturated fat,
containing more than which mainly comes from animal sources cou rtesy of Steven Mays
mId does not melt at room temperature, and
one double or triple monounsaturated and polyunsaturated fats,
which are usually liquid oils of vegetable
bond and is, therefore, origin. 'Vhen you eat too many calories,
cholesterol defensive your liver charlges them into triglycerides
arlCl stores them as fat. When you eat too
saturated fats-
many saturated fats, your liver makes more
a fat that does not melt
at room temperature cholesterol tilan your body needs, which
and can raise the is unhealthy.
blood cholesterol level

214 UNIT V Wellness, Fitness, and First Aid

!.- C'ardi~~asc~lar' Disease Is-the Main Killer of A~eri~~~~ ···' -:~
•• ~
I, ' .. j • , ••

Your liver already produces about 1,000 milligrams (mg) of cholesterol
daily and diet adds another 400 to 500 mg. Cholesterol, a waxy, sticky
substance found in animal and human tissue, insulates nerves and forms
hormones, cell membranes, vitamin D, and bile to aid in food digestion .

Your blood carries cholesterol by way of lipoproteins, with low density
lipoproteins (LDL) carrying cholesterol from the liver to the cells to
accomplish the functions mentioned. Unfortunately, the LDLs deposit any
cholesterol that is not needed by the cells in the arteries, giving them the
nickname of the "bad guys ." Cholesterol accumulated on the inside walls
of the arteries is a factor in the development of atherosclerosis. Eventually,
cardiovascular disease, in the form of a heart attack or stroke, may result.

The high density lipoproteins (HDL) carry the extra cholesterol in your
blood to the liver to dispose of it, thus preventing cholesterol from
building up in the arteries. For this reason, HDLs are known as the "good
guys." To keep cholesterol at a normal level in the body, you must lower
LDL levels and raise HDL levels. Steps you can take to accomplish this are
to eat less fat, especially saturated fat, maintain appropriate body weight,
and participate in a regular exercise program. Eating more fiber will also
help because it binds with cholesterol and carries it out of the body; and
consuming monounsaturated fats, such as olive, canola, and peanut oils,
raises HDLs.

Nourishing Your Body with Proteins Ke!1 Term

The body contains substances called proteins in evelY cell. They aid in the develop- amino acids-
ment and maintenance of muscle, bone, skin, and blood. Proteins are also the key
behind keeping the immune system strong. They control t.he chemical activities the basic units of
in the body that transport oxygen, iron, and nut.rients to t.he body cells. The body proteins, produced by
can also use protein for energy if it is low on carbohydrates and fats; but in most living cells or obtained
cases, its role as an energy source is minor. Proteins, like carbohydrates, contain as an essential
four calories per gram. component of a diet

The building blocks of protein are the amino acids. These chains of carbon, hydrogen,
oxygen, and nitrogen linked together in different ways control all of the body's
chemical activities. There are 22 amino acids found in the human tissue, but the
body cannot manufacture all of them. Eight (nine for children) amino acids, known
as the essential amino acids, must come from the food we eat because the body
cannot produce them. We refer to the food products that contain all eight essential
amino acids as having complete proteins. The best sources of complete proteins
are meat, fish, poultIy, and daily products. Plant foods generally contain incomplete
proteins since they are either Iowan or lack an essential amino acid. However, plant
foods can be combined easily, such as rice and beans or peanut butte r and bread, to
include all essential amino acids in high enough amounts to form a complete protein .

CHAPTER 4 Nutrition : Nourishing Your Body 215

The remaining 14 amino acids are known as the nonessential amino acids. They are
still necessary for bodily functioning, but are called nonessential because they do not
have to be supplied in the diet. Instead, the body manufactures nonessential amino
acids itself.

Keep in mind that although rulimal and dairy products are SOlU'ces of complete
proteins, many are often high in fat as well. As you will read later in this text,
Americ,Uls get most of their protein from animal sources instead of from combinations
of complex carbohydrates. You will have a healthier diet and still meet you r protein
needs if you consume less fatty foods ruld more carbohydrates in the forms of grains
and vegetables.

Ke!1 TerWLs Regulating Your Body with Vitamins,
Minerals, and Water
water soluble
vitamin- Tlu'ee important components that YOlU' body needs to be healthy are vitamins,
minerals} and water. Vitamins and minerals are found in the foods you eat,
a vitamin that and water is essential for propel' hydration.
is dissolved in the
water of tissues Vitamins

Referenced Daily Vitrunins are promoters of health ruld wellness. Unlike the cru'bohydrates, fats,
Intake (RDI)- and proteins, the body does not digest vitamins; instead, food products release them
and yom' body tissues absorb them. Vitamins are classified as either fat soluble or
standards developed water soluble. With the help of fats, the intestinal tract absorbs fat soluble vitamins
CA, D, E, ruHI K) and stores them in the body. The water in the tissues dissolves the
by the US government water soluble vitamins (B complex and C).

for the regulation Many countries have standards for vitamin and mineral requirements to recommend
of vitamin and mineral
requirements daily amounts needed for good health. For example, the standards for the United
States are the Referenced Daily iJltakes (RDJ). From time to time, the feeleral

government reviews t.hese standards and proposes new ones as research continues
and more complete information about vitamins and minerals is discovered.

Table 4.1 shows the ClUTent US RDJ for vitamins.

Points of Interest: Vitamins
According to a 10-year study of 11,348 US adults, vitamin C was effective at cutting
death rates from heatt disease and stroke. Sauces of vitamin C are illustrated on the
following page. The study tested three groups getting

• 50 mg or more a day in food, plus an average supplement of 500 mg
• 50 01' more mg and no supplement
• Less than 50 mg ,vith no supplement.

Men in Group 1 had a 35 percent lower mortality rate and 42 percent lower death rate
from hemt disease and stroke. Women in Group 1 were 25 percent less likely to die
of hemt disease 01' stroke and had a 10 percent lower mottality rate.

Taking supplements of 2,000 mg of vitamin C daily might be helpful to allergy
sufferers.

216 UNIT V Wellness, Fitness, and First Aid

Table 4.1

VITAMIN US RDI FUNCTIONS SOURCES
A
5000 Helps maintain eyes, skin, and Liver, dairy products, fortified
B-1 (Thiamin) International linings of the nose, mouth, margarine, orange fruits and
Units (IU) digestive, and urinary tracts vegetables, and dark green
B-2 (Riboflavin) vegetables
1.5 mg Helps convert carbohydrates Yeast, rice, whole-grain and
B-3 (Niacin) into energy enriched breads/cereals, liver,
B-5 (Pantothenic Acid) pork, meat, poultry, eggs, fish,
B-6 (Pyridoxine) 1.7 mg Helps convert nutrients into fruits, and vegetables
B-7 (Biotin) energy; helps maintain skin, Dairy products, liver, yeast, fruits,
B-9 (Folic Acid) 20 mg mucous membranes, and whole-grain and enriched breads/
B-12 (Cobalmin) 10 mg nervous structures cereals, vegetables, meat, and
C 2.0 mg poultry
Helps convert nutrients into Liver, poultry, fish, milk, eggs,
D energy; essential for growth; whole grain and enriched breads/
aids in synthesis of hormones cereals, fruit, and vegetables
E Liver, yeast, whole grains, eggs,
Helps convert nutrients beans, and milk
K into energy Milk, liver, meat, green leafy
vegetables, and whole-grain and
Aids in more than 60 enriched breads/cereals
enzyme reactions Liver, yeast, milk, oatmeal, beans,
nuts, and egg yolks
0.3 mg Helps convert nutrients Liver, green leafy vegetables,
0.4 mg into energy and beans
6 micrograms Meat, seafood, poultry, dairy
(mcg) Aids in blood cell production; products, and eggs
60 mg helps maintain nervous system Broccoli, brussel sprouts, citrus
fruit, tomatoes, potatoes, peppers,
400lU Helps form new cells toes, peppers, cabbage, and
other fruits and vegetables
30lU Helps maintain and repair Fortified milk, eggs, fish-liver oils,
connective tissue, bones, and sunlight on skin
60-80 mcg> teeth, and cartilage; promotes
wound-healing Green leafy vegetables, whole
grains, seeds, nuts, vegetable oil/
Helps regulate calcium and shortening, liver, and egg yolks
phosphorus metabolism;
promotes calcium absorption; Green leafy vegetables, liver,
essential for development/ tomatoes, egg yolks, and milk
maintenance of bones and teeth

An antioxidant (prevents oxygen
from interacting destructively
with other substances) that
helps protect cell membranes,
maintain fats and vitamin A,
and increase blood flow

Helps in blood clotting

*No US RDI established. Amount is an estimated recommendation for dietary intake.

CHAPTER 4 Nutrition: Nourishing Your Body 217

Cit1'lIsj1"ni ts, 'melons, Minerals
papayas, lonwloes,
and peppel's m'e all Minerals are elements fOWld in the envirolUnent that help regulate the bo(tiIy processes.
Without minerals, the body caJmot absorb vitaJnins. Macrominerals, shown in Table 4.2,
high in vita.min C. are minerals that the body needs in large aJnounts. These minerals are calcium,
phosphorus, magnesium, potasSilllll, sulfur, sodium, and chloride.
Courtesy of Steven Mays
Although soditun is a macromineral, many Americans consume too much of it, which
can contribute to high blood pressme. High blood pressure, in tum, can contribute
to cardiovascular disease. On the other haJ"l, maJ1Y AmericaJls do not consume
enough calcium, aJld a calcium deficiency can lead to osteoporosis later in life.

Although the body only needs trace minerals (such as selenium, mangaJlese,
molybdenum, iron, copper, zinc, iodine, and chromium, shown in Table 4.3)
in very small amOlUlts, they are also essential for proper functioning of the body.
For example, an iron deficiency can reduce the number aJld size of red blood cells,
causing weakness, sleepiness, and headaches. Iron is contained in many foods.

These foods a.1'8,·;eh
in imn. Why is imn such

an in~p01"l(l:nt ?nineral?

Courtesy of Steven Mays

218 UNIT V Wel lness, Fitness, and First Aid

Table 4.2 •• •I

MINERAL US RDI FUNCTIONS SOURCES
Calcium 1000 mg Dairy products, small fish
Structure of bones and (such as sardines) with
Phosphorus 1000 mg teeth; muscle contraction; bones, dark green vegetables,
maintenance of cell and dried beans and peas
Magnesium 400 mg membranes; blood clotting;
Potassium 3500 mg' nerve impulse transmission; Dairy products, small fish
Sulfur 140 mg' heart activity; Helps convert (such as sardines) with
carbohydrates into energy bones, dark green vegetables,
Chloride No more than and dried beans and peas
and Sodium than 2400 mg' Structure of bones and
Table salt teeth; muscle contraction; Meat, poultry, fish , eggs,
(sodium chloride) maintenance of cell dried beans and peas,
membranes; blood clotting; and dairy products
nerve impulse transmission;
heart activity; Helps convert Green leafy vegetables,
carbohydrates into energy nuts, soybeans, seeds,
and whole grains
Structure of bones and
teeth; release of energy Orange juice, bananas,
from nutrients; formation dried fruit, meat, bran,
of enzymes peanut butter, potatoes,
coffee, tea, and cocoa
Building bones; release
of energy from muscle Meat, wheat germ,
glycogen; conduction dried beans and peas,
of nerve impulse to muscle and peanuts
Many canned soups and
Muscle contraction; processed foods, pickl es,
maintenance of fluid soy sauce, sauerkraut,
and electrolyte balance; and celery
transmission of nerve
impulse; release of energy
from nutrients

Part of sulfur-containing
amino acids; firm proteins
of hair, nails, and skin

Regulates blood and fluids;
nerve impulse transmission;
heart activity; metabolic
controls

*No US RDI established. Amount is an estimated recommendation for dietary intake.

CHAPTER 4 Nutrition: Nourishing Your Body 219

Table 4.3 ,. ,.

MINERAL US RDI FUNCTIONS SOURCES
Selenium 50-75 mcg' Prevents breakdown of fats
Manganese 5 mg' Seafood, whole·grain
Fluoride 1.5-4 mg' Central nervous cereals, meat, egg yolks,
Molybdenum 75-250 mcg' system; normal bone milk, and garlic
Iron 18 mg structure; reproduction
Tooth and bone Nuts, whole grains,
Copper 2 mg formation vegetables, fruits,
Iodine 150 mcg Part of enzymes tea, and cocoa powder
Chromium 50-200 mcg'
Formation of hemoglobin; Drinking water in some
Zinc 15 mg part of enzymes and proteins places, seafood, and tea

Formation of red blood Legumes, cereals, liver,
cells; part of respiratory kidneys, and dark green
enzymes vegetables
Functioning of the thyroid
gland and production Liver, kidneys, meat, egg
of thyroid hormones yolks, green leafy vegetables,
Helps the body use dried druit, dried beans
carbohydrates and fats; and peas, and whole-grain
aids in digestion of protein and enriched cereals

Part of many enzymes; Oysters, nuts, cocoa powder,
essential to synthesis of liver, kidneys, beans, corn
DNA and RNA; metabolizes oil, and margarine
carbohydrates, fats, and
proteins; disposes of carbon Iodized salt and seafood
dioxide; strengthens immune
system; helps wounds heal; Liver, nuts, whole grains,
helps body use vitamin A Brewer's yeast, meat,
mushrooms, potatoes,
apples with skin, and oysters

Meat, liver, eggs, poultry,
and seafood

*No US RDI established. Amount is an estimated recommendation for dietary intake.

220 UNIT V Well ness, Fitness, and First Aid

Point of Inte rest: Min e ra ls
A study has fmUld that heart-disease patients who received 150 mcg of clu'omium
per day had a dramatic jump in the HDL cholesterol, the good stuff that helps
keep mteries clear.

Water

About 60 to 70 percent of your body is water, with most of your blood, brain,
and muscles being water and even 20 percent of yom bones. Water carries the
other nutrients, when dissolved, to all pmts of the body where and when needed.
It also aids in digestion, regulation of temperature, removal of wastes, joint
lubrication, and biochemical processes taking place in the body all the time.
Without water you would die in a few days. To maintain all the bodily flUlctions
water helps carry out, you need to conSlUne the equivalent of six to eight glasses
of water a day. If you exercise regulm'ly, you may need as many as ten glasses,
especially on the days you exercise.

Hunger and Malnutrition

As long as people can easily obtain an abundant and vmied diet, it is not difficult
for them to meet their nutritional needs. When such fOltunate people become
hungry, they can usually satisfy their need for food. However, many people in the
world cannot obtain enough of the light foods, and in some cases cmUlot get much
food at all. For them, hunger is a way of life-an ongoing, painful condition over
which they have little control. Poor nuoition is a selious, worldwide problem.

Fa.'l1~il1e victims, S1lCh as

this Smnaliwn 'Wonwn'J
sew'ch 'in va,in to t'lY
to find fooel.

Courtesy of Jean-Claude
Coutausse/Contact Press Images

CHAPTER 4 Nutrition: Nourishing Your Body 221

Malnutrition

Technically, malnutrition is any condition in which a person's nutrient consumpt.ion
is inadequate or unbalanced. Most cases, however, are the result of consuming
too little of one or more nutrients. Malnutrition harms evelY system of the body
and also damages emotional well-being.
\\~len people are malnourished, they do not have the energy to perform well in
school or at work. Malnomished people are also more susceptible to disease than
those who eat a healthy diet. Malnourished chlldren usually grow much more slowly
than children whose diet is adequate. If malnutrition occurs during pregnancy, the
baby may weigh less than normal and have selious health problems.
There are vmious types of malnub.ition, including the vitamin mld mineral deficiencies
discussed earlier in this chapter. In one especially serious condition 1010W11 as pl'otein-
energy malnutrition, the diet does not contain adequate protein, nor does it supply
enough calories to meet the body's energy needs. The effects of this condition are
especially severe on children because their bodies need protein 311(1 calories for growth.
Severe cases can cause deat.h, either directly tlu-ough stmvation or indirectly through
the diseases to which its \~ctims become susceptible. Protein-energy mabllltrition
is the most serious nutrition problem affecting people in developing countries today.
Malnutrition has various causes. In some cases, people may be tmdernOlU'ished
because they are unaware of the foods that they need for good health. Also, diseases
and ot.her conditions may prevent the digestive syst.em from absorbing nutrients.
But, indirectly, poverty is by far the most common cause of malnutlition. Victims
of severe poverty cannot afford to buy or grow the food they need.

A World Problem

Htmger and malnullition are an especially severe problem in mmly of the world's
poorer nations. Severe famines, for example, have devastated countries such as
Somalia and Bangladesh. Howevel~ hunger is also a problem in more prosperous
countries, including the United States. Although few people stalve in the United
States, many are not receiving adequate nutrition. HtmglY people in the United States
are those who have little or no income, such as homeless people, teenage runaways,
families dealing with unemployment, and some elderly people.
Various programs and organizations are trying to solve the problem of malnutlition
and provide food for tllose who need it. For example, the Food and Agriculture
Organization of the United Nations combats hunger by helping people improve
metllOds of agriculture alld food disll·ibution. The US govenunent. sponsors the
Food Stamp Program that enables low-income people to purchase the food that they
need. Volunteers also work hard to help those who are hunglY. For example, soup
kitchens, which are often staffed by volunteers, provide meals for those in need.

222 UNIT V Well ness, Fitness, and First Aid

Conclusion

Understanding what nu tlition yom' body needs is essential to maintaining
both physical and emotional health. Without the proper balance of carbohy-
drates, fats, proteins, vitamins, and minerals, you open the door to all kinds
of health problems-some possibly fatal. Even with a fast-paced lifestyle,
it's still possible to eat correctly and give you r body the fuel it needs.
Next, you will learn about c1ietalY gludelines. You will examine the National
Academy of Sciences' 2001 repOlt on how we should eat, as well as some
alternative choices that mruty nuttitionists advocate.

1 How do carbohydrates help the body?

2 Compare and contrast monounsaturated fats

and polyunsaturated fats.

3 What roles do proteins play in nutrition?
4 What are the effects of malnutrition?

Dietary Guidelines

• anorexia nervosa What You Will learn to Do
• bulimia
• amenorrhea Relate the Nalional Academy of Sciences dietary guidelines to your
• episodic personal diet
• diuretics
• esophageal Skills and Knowledge You Will Gain Along the Way
• electrolyte
v Identify the nine National Academy of Sciences dietary goals

V Identify factors that affect the nutritional requirements
of individuals at various life stages

V Identify signs and symptoms of anorexia nelvosa and bulimia
V Examine varying viewpoints on vitamin and mineral supplement usage
V Calculate your personal blueprint

Introduction Ke!j Terms

Toclay's hurry-up lifestyles, diverse family stru ctures, fast-food restaurants, anorexia nervosa-

and personal finan ces have all impacted on the way we eat. Thus, by om actions, an aversion to food
America has become a countly that is overweight and suffering greatly from syndrome; an eating
cardiovascular disease, cancel~ diabetes, ancl other ailments that hinder OUI" effOlts disorder characterized
to live a dynamic lifestyle. by an extreme
(prolonged) loss
This chapter explains the National Academy of Sciences' report on how we should of appetite and very
eat, as w ell as some alternative choices that many nutritionis ts advocate. decreased food intake

The Lifetime Eating Plan bulimia-

Nuh·itional needs vary at different ages. There are different needs for children a disease (or eating
(age two to adolescence), adolescents, adults, and t.he elderly. There are also special disorder) with
condit.ions and needs for pregnant. women. symptoms of
binging and purging
For example, the special concerns for teens are that they often have erratic eating or overeating
habits, their calcium requirements are high, and after the onset of menstruation, and vomiting
females need mo re iron. General dietaty recommendations are to ens ure you eat
sufficient calories to SUppOlt yom growth and acti\~ty levels with high-cru·bohydrate amenorrhea-
foods. Also, consume iron-rich foods and keep healthy snacks available.
an abnormal absence
Pregnant women need to increase their caloric intake and to eat adequate protein, or suppression of the
iron, calcillll, fo lic acid, and vitamin C. Proper nutrition is essential to avoid menstrual period
complications, including nausea, hemtburn, constipation, and gestational diabetes.
General dietruy recommendations are to eat two daily servings daily ru"l two cups episodic-
of calcium-rich vegetables; also eat green leafy vegetables, legumes, broccoli,
asparagus, and who le grains. Avoid overcooking. An obs tetrician may reconunend occurring, appearing,
supplements. Drink at least eight glasses of liquid daily. Avoid alcohol and caffeine. or changing at irregular
intervals; incidental
The New American Diet- Step by Step

Another popular eating plan is the New Amelicrul Diet.. This plan yields similar
dietmy recommendations as those explained elsewhere in these nine guidelines.
However, the bas is for this plan is the development of a healthier lifestyle by
following a tlu·ee step approach: Phase 1s tresses the use of substitutions to yom·
present diet; Phase II introduces new recipes; Phase III prescribes a new way
of eating.

Eating Disorders

Eating dis orders s uch as anorexia nelvosa and bulimia are commo n in today's
society. People with anorexia nelv osa experience extreme weight loss , amenonhea,
and a variety of psychological disorders culminating in an obsessive preoccupation
with the attainment of thilmess. However, for 10 to 15 percent of its victims, the
disease becomes episodic and relentless, resulting in death from the consequences
of stalvation.

CHAPTER 5 Dietary Guidelines 225

Ke!1 Terms A person with anorexia nelvosa normally exhibits tile following characteristics:

diuretics- • An tmwillingness to maintain minimal normal body weight for the individual's
age m1d height; weight loss that leads to the maintenance of a body weight
food, medication, etc., 15 percent below normal; or a failure to gain the amount of weight expected during
that promotes or a period of growth, resulting in a body weight that is 15 percent below nonnal.

tends to increase the • An inordinate fear of gail1ing weight al1(Vor becomiJ1g fat despite being
significantly underweight.
excretion of urine
• An unrealistic perception of body weight, size, or shape. The person "feels fat"
esophageal- or perceives that one specific part of the body is "too fat."
of or relating to the
• An absence of at least three, otherwise nonnai, menstrual cycles.
esophagus (a muscular
tube through which On the other hand, people with bulimia experience alternate cycles of binge eatiJ1g
food passes from the and restrictive eating. Purging usually follows binges, primarily by self-induced
vomiting supplemented with the use of laxatives and diuretics. The physical and
mouth to the stomach) psychological results of such a struggle ,viti1 bulimia il1c1ude esophageal inflammation,
erosion of tooth enamel caused by repeated vomitil1g, the possibility of electrolyte
electrolyte- ilnbalm1ces, and altered mood states, pmticularly anxiety and depression.

substance that, when A person with bulimia normally exhibits tile following characteristics:
dissociated into ions
in solution or fu sed, • An episodic eating binge, charactelized by rapid consumption of large amounts
becomes electrically of food ill a ShOlt time.
conducting; obtained
from minerals in • At least two eating binges per week for at least three months, even possibly
the diet expeliencing a loss of contr·ol over eating behavior while in tile process of binges.

• Frequent purges after eatiJ1g; then engages in fastil1g, strict dieting,
or vigorous exercise.

• A constant concern over body shape, size, and weight.

If you think someone has an eating disorder,

• Express your concern about the person's health. Although the person
may deny there is a problem, show that you care.

• Try to focus on feelings that the person may be experiencing, such as
excessive worrying, anxiety, poor self-esteem, anger, or hurt. Encourage
the person to talk about issues not related to food. Be a good listener.

• Encourage the person to talk to parents, relatives, Or a health care
or mental health professional.

• Talk to someone else (possibly a professional) about your concerns for that person.
• Do not label the person. That may make the person feel accused and strengthen

feelings of denial.

Getting Help for Eating Disorders

For more information about anorexia, bulimia, and other eating disorders,
contact:

National Eating Disorders Association
603 Stewart St., Suite 803
Seattle, WA 98101
(206) 382-3587

www.nationaleatingdisorders.org

226 UNIT V Wellness, Fitness, and First Aid

The National Academy of Sciences believes there is a close association between
total fat intake, saturated fat, high cholesterol, and heart disease. They developed
nine guidelines for reducing the risk of chronic diseases and helping to provide
protection against the possibility of early disease.

The American d iet should consist of a total fat intake between
35 to 40 percent of the total calories consumed each day; however,
the typical American d iet consists of nearly 50 percent fat calories.

Guideline #1

The goals of this guideline are to reduce your total fat intake to 30 percent or
less of your total calories, your estimated fatty acids (building blocks of fat) intake
to less than 10 percent of yom' total calories, and your cholesterol intake to less
than 300 milligrams. Take a look at Figure 5. 1 and determine which of these foods
has the lowest percent are of saturated fat.

~;~. '" .

FAT COMPOSITION

Canola oil
Safflower oil

Corn oil
Olive 011
Peanut oil
Margarine
Cottonseed oil

Fish oil
Pork fat (lard)
Beef fat (suet)

Butter
Coconut all

Percent of Total Fat

• Saturated fat • Unsaturated fat

Figure 5.1 Which of the fat sources in the graph is lowest in saturated fat?

Cou rtesy of Functi on thru Form

CHAPTER 5 Dietary Guidelines 227

Nutrition Facts Tips for achieving th ese goals include the follo wing:

Serving Size: 1/2 cup (114 g) o Limit your egg inta ke. Use two or tlu'ee egg whites
Servings Per Container: 4 fo r every yolk. Cholesterol is in the yolk, and
egg w hi te is a great source of protein.
Amount Per Serving
• Use skim , nonfat, or one percent milk. Purchase
Calories 260 Calories from fat 120 low-fa t or no nfat cheeses, yogurt, and other
dairy pro ducts .
% Daily Value*
o Use margarine spatin gly. The soft tub o r liquid
Total Fat 13 9 20% margarine is best.
Saturated Fat 5 9 25%
o Read labels. Avoid foods that contain tr ans -fat.
Cholesterol 30 mg 10% Trans -fat causes the same typ e of datn age in your
a lteries as saturated fats and cho lesterol. Tratls-fat
Sodium 660 mg 28% is fOlUld in foo ds that contain solid plant fat,
such as stick margarine, cream filling in cookies,
Potassium 400 mg 11 % atld ba king s hOltening.

Total Carbohydrate 31 9 11% o When o rd ering in a resta ura nt, tell the waiter to ask
Sugars 5 9 0% the chef to use only half the o ils or fat products
Dietary Fiber 0 9 he would nonnally use.

Protei n 5 9 10% o Try to eat three selvin gs of fi s h per week. Cold
water and deep sea running fish ar e best because
Vitamin A 4% Vitamin C 2% of the high omega three oils (fat th at may aid
Iron 4% Calcium 15% Vitamin D 25% in the maintenatlCe of the heatt and blood vessels).

* Pe rcent (%) of a Daily Value is based on a 2000 calorie o Eat leat1 meat and then s paringly.
o Ba ke and broil meat pro ducts, if possible.
diet. You r Daily Values may vary higher or lowe r depend- o Use the lowest saturated fat cooking oils.
• When eating snacks, choose low-fat, low sugar
ing on your calorie needs:
content sweets .
2000 2500 o Leam how to read a label atld calculate the

Nutrient Calories Calories fat content in fo od products .

Total Fat Less than 65 9 80 9 Figure 5.2 s hows a sample food label that might
appear on a package.
Sat Fat Less than 20 9 25 9
Alternative Guideline #1
Cholesterol Less than 300 mg 300 mg
An a ltem ative goal fo r Guideline #1 is to red uce fat intake
Sodium Less than 2400 mg 2400 mg
to 20 percent o r less of your total calories, saturated fat
Potassium 3500 mg 3500 mg
to 5 percent of your total, cholesterol intake to 100 milligratllS,
Total Carbohydrate 300 9 375 9 and use only 4 to 7 teaspoons of mono- or polyuns aturated
fat a day.
Dietary Fiber 25 9 30 9
Yom eating habits can affect your health. 'II1' to develop
Protein 50 9 65 9 an eating plan that ,viII keep you at your healthiest level
and avoid eating disorders. A discussion of two acceptable
Calories per gram eating plans and two conunon, potentially dangerous
Fat 9 Carbohydrate 4 Protein 4 eating disorders was given at th e begimting of Utis chapte r.

Fi!Jure 5.2

A typical food label g ives yo u informat io n
about the contents of the product.

*N ote: Tran s-fat wi ll be added to food labels

by lanuary 2006.

228 UNIT V We llness, Fitness, a nd First Aid

Breads m'e e.~·cellent SOl,,'ces of s/(l1'ch. 229

cou rtesy of Steven Mays

Guideline #2

The goal of Guideline #2 is to increase starches and other complex carbohydrates.
The typical American diet consists of 22 percent complex carbohydrates and
24 percent sugar.
General clietruy recommendations are to receive 60 to 65 percent of yom diet from
the carbohydrate group, 50 to 55 percent of that from the complex carbohydrates,
and 20 percent from sugar, with most of that coming from fruits.

Note:

Almost all nutritionists agree with the National Academy's number two
guideline . By choosing those percentages, you will receive more than
adequate amounts of fiber.

CHAPTER 5 Dietary Guidelines

Guideline #3

The goal of this guideline is to maintain protein intakes at moderate levels.
Americans receive 68 percent of their protein from animal sources (compared
to 4 to 5 percent for the Chinese). There is e\~dence pointing to the rise in some
cancers with the increase in animal protein.

The body needs no more than 0.45 of a gram of protein per pOlmd of lean
body weight per day. Since the minimtun requirement is 0.16 grams per pound,
10 to 15 percent of yom food should come from proteins and the majOlity of that
from plant somces.

Alternative Guide line #3
The Amelican HeIDt Association recommends no more than two protein selvings
daily. Howevel~ the US Depattment of Agriculture reconunends two to tlU"ee servings
of the milk, cheese, and yogurt group daily and two to three servings of the meat,

poultIy, fish, beans, eggs, and nuts group_

Guideline #4

The goal of this guideline is to balance food intake and physical acti~ty to maintain
appropriate body weight. Approximately one-third of the Amelican population is
overweight. Overweight teenage boys are more likely to clie at a higher thatl usual
rate by age 45. Teenage girls who are overweight are eight times more likely to have
trouble in later years \~tll daily routines such as climbing stairs, lifting, and walking.
To balance food intake and physical acti\~ty requires plamting each day's food intake
based upon these guidelines as well as each week's physical acti~ties to include
at least tlu·ee 30-minute workouts. \\~lile in school, pmticipating in SPOltS progratns
and daily physical acti~ties is the best way to accomplish this goal.

Alternative Guideline #4
Body weight is not the best indicator of measuring food intake versus physical acti~ty.
Measurement of body fat is a healtltier inclicator and a much more concise measuring
tool in detel1nining the best balance of food intake atld physical activity. Also, the more
fat that acctunulates m·olmd the stomach represents more of a danger to the person.
Fewer than 10 percent of Americans over age 18 exercise ~gorously and regularly.
Exercise can decrease a person's chance of dying of heart disease, cancer, and a host
of other illnesses.

Guideline #5

The main goal of Guidelines #5 is to avoid alcoholic beverages. Alcohol can produce
the following problems \~th nutritional balance and wellness:

• Upsets metabolism
• Produces fullness, thus the person does not eat a balanced diet
• Increases l1uh-itional needs
• Causes inadequate assintilation (cligestion and absOlvtion) of the nutrients

23 0 UNIT V Well ness, Fitness, and First Aid

It is not easy to avoid the temptation of alcoholic beverages, palticulady with the 23 1
pressure that our peers put upon us. The best way to avoid alcoholic beverages
is to make the decision not to chink all alcoholic beverage before it is offered to you.

Alternative Guide li ne #5
Try to avoid pulling yourself into a situation that will force you to make the choice
to drink or not to drink alcohol. First make the decision not to drink alcoholic
beverages and let your friends Imow that alcohol is not for you. Whenever possible,
avoid parties and other events where alcohol is selved. If you have to attend these
events, always plan ahead and have your decision made.

Guideline #6
The goal here is to limit the daily intake of salt to no more than 3 grams. Salt is

60 percent chloride and 40 percent soclilml. Too much sodium can lead to high blood
pressure in some people (those who are salt sensitive). Fillthennore, salt absorbs
water in the body, causing the blood pressure to increase because of the Imger
volume of water the healt must pass through the system. 111' to avoid adding salt
to your meals. It is best not to add table salt to any of your meals. All processed
or manufactured food has salt added. Just read the label on any Calm ed food and
yo u will be sUl])rised how much salt has already been added.

Alte rnative Guide line #6
There are several ways that you can cut down on your salt intake, including
the following:
o The National Academy of Sciences recommends no more than 2400 milligrams

(1/, teaspoon; 2.4 grams) of salt a day. One teaspoon of salt is equivalent
to 5 grams.
o Switch to "lite" salt, thus reducing the sodium content by one half. You Call
also increase potassium (too little increases blood pressure) by using "lite" salt.
o Eat less processed or manufactured food .
o Avoid snack fo od or use lUlsaited varieties.
o Limit smoked foods.
o Limit brine prepared foods such as pickles, olives, and sauerkraut.

Guideline #7

The goal for Guideline #7 is to maintain adequate calcium intake. Most Americans
do not receive enough calcium from their nonnal diets. Ninety-nine percent of our
body's calcium is present in t.he bones and teeth. One percent aids in the functioning
of the blooel, muscles, and nerves.

To meet its need for calcimn, the body will pull calcium from the bones, causing
them to lose their density. This condition, known as osteoporosis, can lead to hip,
leg, and arm fractures. Diets that are low in calcium may also cause hypeltension
Oligh blood pressure) alld some forms of cancer.

CHAPTER 5 Dietary Guidelines

The referenced daily intake for ages 11 to 24 is 1200 milligrams a day. Adult men and
women need 1000 milligrams. Pregnant and nlU'sing women also need 1200 milligrams.
To prevent osteoporosis:
• Pmticipate in lifelong weight-bearing exercises to ensure the density of the bones
• Avoid excessive protein
• Eat a diet rich in calcium (slam milk, celtain fruits, and vegetables)
• Take calcium supplements, if needed
• Avoid stmvation (tiets
• Avoid alcohol and smoking
Alternative Guideline #7
A well-balanced diet following the Food Guide Pyramid guidelines, as shoml
in Figure 5.3, ensures adequate calcium intake. Make sure that there is a variety
of colors on your plate each meal. For example, dark leafy green vegetables
contain calcilUl\ just as dairy products do.

Note:

For more information on the Food Guide Pyramid, see Chapter 3,
"You Are What You Eat."

My~ramid

Figure 5.3 The Food Guide Pyramid provides guidance

for a well balanced diet.

232 UNIT V Well ness, Fitness, and First Aid

Guideline #8 233

The goal for Guideline #8 is to avoid taking dietmy supplements in excess of the
referenced daily intake in anyone day.
There are two schools of thought on this guideline. One says that we can get
all of our vitamins and minerals from our normal diet without supplementation.
The other opinion is that by taking supplemental dosages of specific vitamins and
minerals, we can protect ourselves from bilth defects, cataracts, cardiovascular
disease, and cancer, as well as strengthen the immune system.

Alternative Guide li ne #8
As an altemative to Guideline #8, you can
• Take a general vitamin/mineral supplement daily, not to exceed the RDI
• Take a calcium supplement
• Take antioxidant vitamins in supplemental fonn: vitamin C, vitamin E, and beta-

carotene (see the follmving nutrition prescription for an additional alternative).

Always consult a healthcare professional before taking any supplements .

Yo ur Nutrit io n Prescriptio n
Vitamin and mineral supplements are indispensable anti-aging weapons, but too
many people use them shotglUl style-a handful of this, a bunch of that-instead of
coordinating them for the most life-lengthening strategy. To enSlU'e that you are not
over.. or lmciercioing any element, you need a prescription customized for your age,
gender, health, and lifestyle. Look at the Supplement Blueprint in Table 5.1 and see
how much of each supplement you take. Then answer the follmving six questions.
For each yes answer, follow the directions for revising the Supplement Blueprint.
If you end up with more than one reconunendation for a palticular nutrient,
follow the highest single dosage.
• Are you male? Delete iron.
• Do you smoke or live/work with a smoker, or do you live in an air-polluted area?

Increase C to 1000 mg, selenium to 400 mcg, beta-carotene to 25,000 IV,
E to 400 IV, copper to 3 mg, and zinc to 50 mg.
• Do you exercise at least tlU'ee times a week for 20 or more minutes?
Increase E to 400 IV, magnesilUl1 to 400 mg, B-1 to 100 mg, and zinc to 50 mg.
• Are you on the Pill (bilth-control pills)? Increase B-6 to 50 mg.
• Are you pregnant or nursing? Increase folic acid to 800 mcg, iron to 60 mg,
calcilUl1 to 1300 mg, and magnesium to 400 mg. Delete A.
• Do you have high cholesterol levels andlor a family histOlY of hemt disease?
Increase E to 400 IV, C to 1000 mg, beta-carotene to 25,000 IV, chromium
to 200 mcg, and magnesilUl1 to 400 mg.

CHAPTER 5 Dietary Guidelines

TabLe 5.1 • ••

SUPPLEMENT Longevity Standard My Dose

Beta-carotene 15,000 IU
Vitamin A 10,0001U
Vitamin B-1 25 mg
Vitamin B-2 25 mg
Niacinamide 100 mg
Pantothenic acid 50 mg
Vitamin B-6 25 mg
Vitamin B-12 100 meg
Biotin 100 meg
Folic acid 400 meg
Vitamin C 500 mg
Vitamin D 400lU
Vitamin E 200lU
Calcium 1,200 mg
Chromium 100 meg
Copper 2 mg
Iodine 150 meg
Iron> 18 mg
Magnesium 200 mg
Manganese 5 mg
Molybdenum 50 meg
Selenium 200 mg
Zinc 30 mg

"Double-check with your doctor before adding iron
to your regim en . Some people are prone to iron overload.

Courtesy of US Army JROTC

According to Ronald Hoffman, Director of the Center for Holistic Medicine
in New York City, supplements are especially impOltant for people who do not eat:
1) fresh fruits and vegetables daily; 2) dairy products more than once a week;
or 3) at least two fiill meals a day. Some of the above reconunendations are
higher than the US RDI's because longevity research has leapfrogged over the
old standards. However, all recommendations are well within safety guidelines.
Avoid taking more than the amOtmts suggested; rnega dosing can be dangerous.
Remember, check with your doctor before starting any supplement regimen.

234 UNIT V Wellness, Fitness, and First Aid

Guideline #9

The goal for tltis guideline is to maintain an optimal intake of fluoride, pmticularly
dtu'ing tooth formation, which normally continues until the begiJming of the teenage
yem'S. The requirement for sufficient inta ke of fluoride begins during pregnancy
to ensure propel' tooth and bone development.
Fluoride is importmlt to tooth and bone formation. It makes the teeth hm'der,
and they can resist decay and breakdoml. Only two-thirds of the US population
receives flu oridated water. The National Research Council of the National Academy
of Sciences recommends 1 milligram of fluoride for each liter of water consumed.

Alternative Guideline #9
Most cities and tomlS in the United States add fluoride to tile conulllutities' drinking
water, which provides the fluoride needed to help fight tooth decay; however, it is
also recommended that you brush your teeth with a fluoride toothpaste to ensure
that you are providing adequate protection for your teetll.

Conclusion

The nine guidelines presented in tltis chapter are the results of one of the most
comprehens ive scientific analysis of potential health risks and benefits stemming
from diet. Implementing tllese guidelines means that we \ViJl need to devote more time
and attention to our daily diets and the risk factOl'S associated with improper diets.
In t.he following chapter, you will learn ti ps and hints to help control your intake
of fats in your diet. You will also learn that some fat is essential to good health.

Review Questions

1 What is the goal for total daily fat intake?
2 What are the differences between anorexia nervosa

and bulimia?

3 What are the signs of anorexia nervosa and bulimia?
4 What is the general dietary recommendation

for daily carbohydrate intake?

Controlling Fat

Ke!:l Terms What You Will Learn to Do

• essential fat Estimate your body fat content
• storage fat
• basa l metabo lic Skills and Knowledge You Will Gain Along the Way

rate (BMR) II Identify the risks of obesity
II Explore tendencies that encourage fat accumulation
II Define current and desired state for healthy lifestyle
II Identify steps that can lead to a lean body fat content
II Relate food intake and physical activity to weight control

Introduction

In today's society, obese and overweight people, young and o ld , seek corrective
advice from all types of organi zations and indi\~dua ls. These "experts," for many
reasons, attempt to encourage and contro l what w e eat, how we eat, when we eat,
how much of what we eat, etc.

In this chapter, you learn how it is possible, without difficul ty, to cany an amount
of fat that is helpful and encourages the dynamic li'~ ng principle. You will see in
the simplest tenns a method designed to keep you healthy and promote el1ioyment
of living while participating in life to yo ur fullest potential.

Fat Control Ke!1 Term

,"Vhen you are obese or overweight, you increase your ris k o f cardiovascular disease, essential fat-
high blood pressure, gall bladder diseas e, diabetes, and certain types of cancer.
Obesity also prevents you from perfonning ac tively at yom highest potential and fat that the body
from raising your self-esteem and self-assurance. needs in certain
amounts to maintain
Determining whether you are obese or overweight is not dependent on how much bodily functions
you weigh on a scale. All of us have om' own muque and special body types, wluch
include our inherited strengths and wealmesses and tendencies that encourage
accumulation of fat in our fonnative years, s uch as the following:

• Family eating habits
• A tendency to develop more fat cells
• A large skeletal structure
• Any number of unproved theories passed down through the years.

To ensure that you follow a proper and proven method for obtaining a healthier
lifestyle, we will present you with a few guidelines on learning how to control
your fat inta ke.

The steps to conti'olling body fat are a combination of restricting your fat intake, getting
adequate exercise, malting the light food choices, and understmlCling how to measm'e
yom body fat mId how to use that infonnation in your overall wellness progrmn.

Step 1: Restricting Your Fat Intake

Most of us are continually trying to lower our body fat. When you diet, the body
says you need to store more fat instead of less fat. This causes, especially in females,
the body to slow down, which reduces the fat buming enzymes. Therefore, with each
diet you undeltake, the body reduces more fat burning enzymes, making it harder
for you to lose fat. But remember, fat levels that drop too low are also unhealthy mId
unsafe. A certain amoun t of essential fat is necessalY to maintain the bodily functions
discussed earlier.

For example, most women should not go below eight percent, as Uus would upset
the menstrual cycle, the ability to conceive children, and eventually hormonal balance.
In men, the lower limit is app roximately tlu'ee to four percent.

CHAPTER 6 Controlling Fat 237

Ke!:l Term Storage fat, on the other hand, is our fat reselve that can become a problem for many
of us. Women in general seem to have a greater propensity to store fat. The reason
storage fat- for this is probably estrogen, which increases the fat-storing capability. Evidence
fat that the body keeps points to the hips, thighs, and buttocks as the body's most desirable storage areas.
in reserve which can
lead to over-fat The following are ratings of body fat percentages by age and gender:
problems or obesity
Males ages 18 to 30: Females ages 18 to 30:

Athletes 6-10% Athletes 10- 15%

Good 11- 14% Good 16-1goA.

Acc eptabl e 15-17% Acceptable 20- 24%

Possibly needs help 18% and over Possibly needs help 25% and over

(Obese/Overweight) (Obese/Ovenveight)

The average-weight adult has approximately 25 to 30 billion fat cells, whereas the
average overweight adult has between 60 to 100 billion. Some overweight people
can have as many as 200 billion. Many factors are responsible for the development
of these fat cells. Despite all the reasons, a pers on's growth an(Vor acti\~ties may or
may not use all of the foods, or calories, consmned. The body will store the non-used
calOlies as fat. For maximum benefit, keep saturated fat to a mininnun. COlUlt yom·
total fat intake over a seven-day period. If you foul up, just cut back the next day.

\\~len your fat content is where you desire, the next step is to develop a lifetime
guideline for healthy eating. Calculate your daily intake of carbohydJ"ates, fats,
and proteins (as you did in the Joumal Exercises in the previous chapters). Then
choose one of the following plans and stick to it. The two plans that best enhance
the dynamic lh~ng profil e are #2 and #3. Whichever plan you select will require
an effort on your part to make it succeed; but it will work and you can enjoy the
benefits of that change.

Plan #1 (Average American Diet) Plan #2 (The New American Diet)

Fat 37-42% Fat 20%

Saturated Fat 12- 15% Satmated Fat 6%

Protein 10-15% Protein 10-15%

Carbohydrates 40-45% Carbohydrates 60- 65%

Plan #3 (The lifetime Eating Plan) Plan #4 (US Dietary Goals)

Fat 10% Fat 30%

Saturated Fat Low Saturated Fat 10%

Protein 10-15% Protein 10%

Carbohydrates 75-80% Carbohydrates 60%

Step 2: Exercise- How the Body Burns Food (Calories/Energy)

In addition to eating a heaJt.hy diet, you must follow an exercise program to maintain
a lean body fat content. Balancing how many calories you consume with how many
calOlies your body burns daily is the key to maintaining body fat content and weight.
People gain body fat when they consume more calories daily than their bodies use for
energy. Keep in mind that one pound of body fat contains approximately 3,500 calories.
Therefore, if a pelson wants to lose a poml(l of body fat in one week, he or she must
bum 3,500 calories more than he or she consumes over the course of the week.

238 UNIT V Wellness, Fitness, and First Aid

YOUI' body bUllls calories even when it is at complete rest. Basal metabolic rate (BMR) Ke!1 Term
is the number of calories burned at complete rest, and it varies based on age, health,
and body size, shape, and weight. For example, after age 25, most people's BMR basal metabolic
decreases approximately 1 percent because their requirements for energy slow down, ra te (BMR)-
In addition to your BMR, your body burns calories tIu'ough muscle activity; and while
you do not have much control over your BMR, you do have control over the amount the number of calories
of physical activity in which you palticipate. Obviously, the more active you are, the burned at complete
more calories you lise. rest; measurement of it
indicates an individual 's
Choose an exercise program that accomplishes the two goals of impro\~ng your general metabolism
heart ancllungs, as well as working your muscles. You can increase the efficiency
of the healt and respiratOlY system through exercises such as jogging, swimming, or state of health
and biking t.hat increase the healt rate and maintain it for a set period of time.
The time will valY based on yoUI' age, abilities, and the exercise being pelfol1ned.

The second goal of working your muscles includes toning your muscles aLHVor
increasing your muscle size and improving yoUI' muscle strengt.h. Because muscle
burns more energy than fat, tlle more muscle tissue you have, the more calories YOll
burn. This is also t.rue of your BMR, meaning that. even at. rest, t.he more muscle mass
you have, t.he more energy your body will burn. You can work your muscles tInough
weight training and exercises such as push-ups and sit-ups.

Step 3: Food Control and Choice

People eat for many different reasons: they feel hunglY, the time of day, tIley missed
a meal, or they are following their families' eating routine. Whatever the reason
to eat at any given time, it is tIle choice of food that will truly make the difference
in whether you will develop an overweight problem or maintain the dynamic
living profile.

As you leamed in previous chapters, the most recent USDA-approved Food Guide
Pyramid can be accessed at www.mypyramid.gov.This is an interactive website
where you can enter your age, gender, and level of activity to design an eating
program geared towards your body type and lifestyle. For example, if you are
a 16-yeaL'0Id female who gets 30 to 60 minutes of exercise per day, you should
be getting 2,000 calories per day, consisting of:

• Six otmces of whole grains (breads, pastas, cereals, and so on)

• 1\vo aLld a half cups of vegetables (it is recommended that you eat more
dark green vegetables such as spinach and other leafy greens; orange
vegetables such as sweet potatoes and squashes; dried beans and peas)

• 1\vo cups of frui t (fresh, frozen, dried, or calmed, but tty to go easy
on the fruit juices)

• Three cups of milk (low- or no-fat is preferable)

• Five and a half ounces of leaLl protein foods (broiled, grilled or baked)
with a variety of chicken, fish , beans, peas, nuts, and seeds.

CHAPTER 6 Controlling Fat 239